Many diets offer benefits that go beyond weight loss. The best programs for losing weight also improve your overall health. The biggest challenge is finding the one that will work for you.
Diets aren’t just for weight loss. While changing your diet can be one of the best ways to lose weight, it can also be a gateway to improving your habits, focusing on your health, and leading a more active lifestyle. The variety can be overwhelming, but understanding the core principles of different diets can guide you to a sustainable and effective plan.
Yet the sheer number of available diet plans may make it difficult to get started. Different diets will be more suitable, sustainable, and effective for different people. We’ll explore nine of the best diet plans, each offering unique benefits and approaches to improve your health.
Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat. Some focus more on certain eating patterns and lifestyle changes, rather than on limiting certain foods.
What’s more, many offer health benefits that go beyond weight loss.
The Mediterranean Diet
The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This is based on its nutrition benefits and sustainability.
How it works
The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in:
• vegetables
• fruits
• whole grains
• fish
• nuts
• lentils
• olive oil
Foods such as poultry, eggs, and dairy products are to be eaten in moderation, and red meats are limited. Studies consistently show the Mediterranean Diet reduces risk of heart disease, stroke, and type 2 diabetes.
The DASH Diet
Dietary Approaches to Stop Hypertension, or DASH, is an eating plan designed to help treat or prevent high blood pressure, which is clinically known as hypertension.
It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and fat.
While the DASH diet is not a weight loss diet, many people report losing weight on it. The emphasis on whole, unprocessed foods naturally leads to a lower calorie intake and improved metabolic function.
Plant-Based and Flexitarian Diets
Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating animal products in moderation. This approach can make it easier for some people to adhere to a healthier eating pattern long-term.
The MIND Diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain health. It specifically emphasizes foods like berries and leafy greens.
WW (formerly Weight Watchers)
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.
While it doesn’t restrict any food groups, people on a WW plan must eat within their set number of daily points to help them reach their ideal weight. This provides flexibility while still encouraging mindful eating and portion control.
Intermittent Fasting
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.
Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day. There’s also the 5:2 method, which restricts your daily calorie intake to 500-600 calories twice per week.
While it’s primarily known as a diet for weight loss, intermittent fasting may have powerful benefits for both your body and brain. It can improve insulin sensitivity and promote cellular repair.
The Volumetrics Diet
The Volumetrics diet was created by Penn State University nutrition professor Barbara Rolls and is meant to be a long-term lifestyle change rather than a strict diet. It focuses on eating foods that are high in water content and low in calorie density, like fruits, vegetables, and broth-based soups.
The Mayo Clinic Diet
The Mayo Clinic Diet was created by the reputable medical organization of the same name.
How it works
Designed to be a lifestyle change over a quick fix, the Mayo Clinic Diet focuses on replacing less healthy behaviors with ones that are more likely to support longevity and weight loss.
Rather than banning certain foods, the Mayo Clinic Diet uses a pyramid to encourage exercise and illustrate quantities of foods you should be consuming.
Fruits, vegetables, and physical activity make up the base of the pyramid, followed by carbs in the next layer, then protein and dairy, fats, and finally, sweets.
Low Carb Diets
Low carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low carb, high fat (LCHF) diet.
Some varieties reduce carbs more drastically than others. For instance, very low carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types. These diets can be effective for weight loss, but it’s important to ensure adequate intake of nutrients from other food groups.
Choosing the right diet plan is a personal decision that depends on your individual health needs, lifestyle, and preferences. The diets listed offer a range of approaches, from restricting certain food groups to focusing on overall eating patterns.
The Mediterranean and DASH diets are often recommended for their overall health benefits, while others like Intermittent Fasting and Low Carb diets can be effective for weight loss. Consulting a healthcare professional or registered dietitian can help you determine the best diet for your specific goals.
Ultimately, the most successful diet is one that you can sustain long-term and that supports your overall well-being. Consider your lifestyle, preferences, and health goals when choosing a diet, and always prioritize a balanced and varied intake of nutrients.